Leaving excuses in the dust one step at a time

One of the hardest things about committing to an exercise regimen is conquering the excuses I come up with to avoid a workout.

Jo Ann Kirby

One of the hardest things about committing to an exercise regimen is conquering the excuses I come up with to avoid a workout.

Until joining the Fleet Feet Shamrock'n Half Marathon Training Program a month ago, I had a long list of reasons why there wasn't time to go running.

I had to pick the kids up from school, do laundry, shop for groceries, bake cookies, work in my son's classroom, go on a lunch date with pals or even sit and browse the Internet for hours. The list is endless and doesn't even factor in weather conditions - it's too hot, it's too windy ...

But now that I'm running, I regret all the energy I wasted trying to dodge a sweat.

Some people, however, do have at least one reasonable reason to be wary.

"I tell people that if they have any sort of health issue, they should consult their doctor," said Tony Vice of Fleet Feet Stockton.

Several friends that are sometimes bothered by knee pain have asked me if the Fleet Feet program will work for them.

In that case, Chip Hanker of Delta Physical Therapy in Lodi agrees that it's a good idea to consult with a medical professional.

"Pain is your body's way of telling you something is not right, so it's wise to get it checked out," said Hanker, a physical therapist. "But you might be surprised. Depending on your situation, a doctor or physical therapist might tell you that it's OK to run. Or they might advise you to walk instead of run."

Of course, there could also be a serious injury that needs to be addressed with medical attention. But for most people, walking is a gentle, low-impact exercise that has great health benefits and is perfect for people looking to ease back into a workout routine.

The nine week Shamrock'n Half-Marathon training program has a group of dedicated walkers and even some who are doing a combination of walking and running.

"I had just started walking the week before," said Jimmie Ann Kooistra, who is walking the program with her co-worker Debbi Lopez. "You know, if I wasn't committed to this, it would be easy to quit. But because it's a nine-week program, you feel like there's a beginning and an end. I just needed to get exercising again, and this motivates you to push yourself harder and stay committed."

Kooistra says that while her feet hurt - the walkers in the program's D group work out for a longer period than the runners - she feels more energetic.

But, like me, she also fights the urge to make excuses.

"Because of the rain Wednesday night, I called Debbi up and said, 'I need some inspiration or I'm not going,' " Kooistra said of the group workouts that take place no matter the weather conditions. "And she said, 'Come on, you can do it.' You just have to get your mind in the right place."

Kooistra and Lopez are going to take part in the March 15 Shamrock'n Half Marathon's relay event.

One person walks 6 1/2 miles, then the other person walks the remaining half.

"We can do it," Kooistra said. "We're even talking about doing the next one that comes up."

We have just one more month of training before our big event.

This morning, our group will be covering 9 miles. Each Sunday, a mile will be added to our distance so that by March 15, we should be capable of finishing the 13.1-mile Shamrock'n trail in Sacramento - barring any serious excuse or injury.

Coaches Karen Diekmeyer and Janet Dial say shin splints are common among walkers or runners new to an exercise program.

"Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down," Diekmeyer and Dial write in a weekly e-mail. Causes include overstriding, walking or running too far too soon and wearing improper shoes.

Here are their tips for avoiding shin splints:

» Strengthen your shin muscles with exercise, such as toe raises.

» Replace old shoes, which are exhausted every 400 to 500 miles.

» Alternate running days, or try walking if running is too painful.

» Ice the shins every night for 20 minutes to reduce inflammation.

» Warm up your muscles before picking up your pace.

» Stretch!

» Slow or stop if you feel pain. If the pain doesn't go away quickly at the lower speed, end your workout.